Workout

3000	56:00	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (500) (10:00)	
20 x 25 kick on :30	
…odds dolphin kick / evens choice	
	
Set (600) (10:00)	
12 x 50 on :50	
…descend 1 - 4 / 5 - 8 / 9 - 12	
	
:28	
Set (600) (10:00)	
200 pull on 3:00	
…fin on right / paddle on left / snorkel	
200 kick on 4:00	
200 pull on 3:00	
…fin on left / paddle on right / snorkel	
	
:40	
Set (800) (16:00)	
1 x 75 choice on 1:20	
…60% effort / perfect strokes	
1 x 25 choice on :40	
…max effort / perfect strokes	
…work on stroke count  from flags to wall